Backblasts

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Animal Movements

AO: greenmachine
Q: DintyMoore
PAX: Cowboy, Esposa, Hipster, Betty Ford, t-cell, Canned Heat, moneyshot, Shania, Ronaldo (2.0), Leonardo (2.1)
FNGs: None
COUNT: 11
CONDITIONS: Solid

WARMUP: Lap and arm exercises

THE THANG:
Animal Movements
Working across the field, go halfway for each exercise and switch. Some evolution/Darwinism from smallest to largest animal.

Animal 1 and 2
Inchworm :worm:
Crab walk :crab:
1/2 Bernie

Animal 3 and 4
Frog Jumps :frog:
Leaping Lizard :lizard:
1/2 lap

Animal 5 and 6
Duck walk :duck:
Donkey Jumps đŸ«
1/2 Bernie

Animal 7 and 8
Coyote :wolf:
Kangaroos :kangaroo:
1/2 lap

Animal 9 & 10
Bear Crawl :bear:
T. rex :t-rex:
1/2 Bernie

Finished with 10 minutes of ultimate football with Ronaldo scoring two goals (woops) touchdowns

MOLESKINE:
Great to be at green machine with my boys. Good to see Hipster on this side of the river.
Appreciate the opportunity from Cowboy to appreciate and use parts of our body that we overlook. #staysore

ANNOUNCEMENTS:
LentPax, Game Night, MarchMerkin, Night Moves, Biscuit Run

COT: Tactisquatch from Black Rifle on Brew today

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God’s gonna cut you down

AO: titan
Q: Puzzlah
PAX: Firefox, Sherlock, Black Lung, CubCadet, DintyMoore, Tim the Toolman, Young and Restless, Pep, Papa Bear
FNGs: None
COUNT: 10
CONDITIONS: springtime is peeking through

WARMUP:
SSH
Imperial walkers
Arm circles
Yoga
Merkins

THE THANG:
Mosey over to HCA garage
– Bottom (Ground Floor): 20 Merkins
– 2nd Floor: 20 Squats
– 3rd Floor: 20 Big Boy Sit-ups
– 4th Floor: 20 Burpees
Rd 1: sprint up inclines, mosey to next spot
Rd 2 (coming down): in reverse (Bernie down ramp), mosey to next spot
Rd 3: Bernie up, mosey and laps on roof for 6
Rd 4: mosey down and around.

Burpee for 6
My counts:
90 merkins total
60 burpees (plus any done at Start)

MOLESKINE:
On Johnny Cash’s 102nd birthday, we reflect on redemption.

ANNOUNCEMENTS:
Game night on Friday
Biscuit run on Saturday
Night Pax

COT: :black_heart:
https://open.spotify.com/playlist/6qf0kAUBFwuH8uMLC36atc?si=9_TvrRvVTC294TCkY8hHQw&pi=M2EKxuFhTkCOHq

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Dealing it out

AO: the-knoll
Q: G-string
PAX: Pebbles, morning stār, El Capitan, Half Lyfe, Wolfpack, Stubs, Sooie, Papa Bear, Sparrow, Bumblebee
FNGs: None
COUNT: 11
CONDITIONS: Dark with a sliver of crescent moon. Brisk but warmer than than it has been.

WARMUP:
SSH and something else before I got there. Sorry guys!
– Slow Squats
– Mike Tysons
– Willie Mayes Hayes while we went over the mission and core principles

THE THANG:
Deck of cards work out. Reps match the card. Aces are 15
:hearts: – Decline Merkins
:spades: – Pulse Squats
:diamonds: – Pullups
:clubs: – Reverse Lunges
:black_joker: – 10 Burpees
Twos: Mosey to the backstop and sprint back
Threes: 15 reps of the exercise chosen by the person who drew the card.

MOLESKINE:
We discussed two questions.
1. What are some things you want your son (or daughter) to know before they leave home?
2. Who do you want them to be?
We then left with a challenge to think about how to communicate those things.

ANNOUNCEMENTS:
Biscuit run this weekend
March Merkin Madness starts on Saturday
Night Moves happening

COT:
Prayers were offered up.

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Redemption Tour

AO: iiipillars
Q: Focker
PAX: t-cell, Grape, Harbaugh, gov’t mule, Haggis, Shania, Pep, Sherlock, wardas1, Swiffer, Canned Heat, Young and Restless, princessaurora, Howitzer, Big Bird
FNGs: 1 Big Bird
COUNT: 16
CONDITIONS: near tropical

WARMUP: stretches followed by mental math consisting of pull ups to failure, multiply by 5 and do squats, multiply by 2 and do crunches

THE THANG:
On track do the following:
-5 dive bomber push ups
-15 monkey humpers
-20 WW1
Run around track with straightaway sprints

-5 kick throughs
-15 jump squats
-20 dry docks
Run the opposite way
Broke this up by 2 sets of 10,20,30 DIDS

Mosey to start with one legged burpees and Mary to end it

MOLESKINE: lots of grumbling about the math. Yacht rock playlist really was enjoyed by all. Great way to set an intimate mood for the FNG

ANNOUNCEMENTS: Merlin Madness

COT: prayers for shared sorrow and shared joys!
“Likewise the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark” James 3:5
^i was an idiot in my marriage yesterday with my words. Learn from my mistakes

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Water Heater Workout

AO: detention
Q: Donkey Hammer
PAX: Pedialyte, Accounts Receivable, EZ-Go, Esposa, Michael Freiburg, Topanga, Uncle Jerry, Winona, Family Ties, Peabody
FNGs: None
COUNT: 11
CONDITIONS:
29 degrees

WARMUP:
Mosey to Winston Church Hill
– GM, WMH, calf raises
– Bernie uphill halfway, jog back
– Cocaine bear crawl up hill, jog back
– Backwards crab walk uphill, jog back

Extended mobility warmup:
– down dog
– Cat/cow
– Runners stretch with thoracic rotation each side
– Squat with thoracic rotation
– Prone snow angel
– Prone scorpion
– Side lying shoulder rotation
– Arm extended Jane Fondas
– Supine pigeon
– Straight leg raises – R, L, B

THE THANG:
Mosey to playground, pick up a block on the way.

– 1 minute hang
– 30 calf raises with block

Head to pavilion
– Picnic table workout – 30 seconds on/30 seconds off, 2 rounds
Marching, one leg kicks, knees to chest, heel kick outs

– Tabata – 45 seconds on/15 off, 2 rounds
Hip dips on block
Apollo Ohno’s
Jump squats with block
Decline Merkins
Block burpees

ANNOUNCEMENTS:
None

COT:
– Losing a pet is like losing a family member.
– Sometimes marriage is a struggle. But it is worth it.

It was a great morning. Thanks for letting me lead.

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We Ran to Love Circles (+Burpees) AGAIN!

AO: westeros
Q: Michelin Man
PAX: Crawlspace, Young and Restless, Tim the Toolman, Spinal Tap, Natural Ice – CBO, Pep, Michelin Man, bluemule, Puzzlah
FNGs: None
COUNT: 9
CONDITIONS:

NOT cold (after a minute). Pep had some brand of gloves on.

WARMUP:

Pre 5:30am warmup to “Lean On” by Major Lazer. I love :heart: that song.

THE THANG:

The Pax learned to run :runner: to love :heart: circles :large_green_circle: today. And we did burpees. Q also called for Constant Movement (TM) meaning if we stopped, we did “resting” exercises.

Music: Throwback Bangers to the early 2000s. Debate between Natural Ice – CBO and Puzzlah over whether these songs were recorded in the ’90s or ’00s.Vector feeling really old now…

Thangs 1: We ran an Indian Run with a medicine ball :large_green_circle: in a circle :large_green_circle: around the park 3x, performing a running burpee apocalypse along the way. Sprinkled in copious Side Straddle Hops along the way to wait for various 6s, though overall the PAX kept up well. Pax loved :heart: it.

Thang 2: We then ran to the school loop and did timed runs around the circle :large_green_circle:. Each time we had to beat our time to decrease the burpee counter. First run was 32(?) seconds/5 burpees around and we made it all the way down to 21(?) seconds/1 burpee before failure to beat time. Much better showing than last week. Pep efficiently completed the circle :large_green_circle: runs. 1 pax carried the medicine ball :large_green_circle: on each trip. Pax loved :heart: it.

Thang 3: We ran to the bottom of the parking lot hill and did sprints up the hill with 5 burpees descending to 1 burpee after each sprint. 1 pax carried the medicine ball :large_green_circle: on each trip. Pax loved :heart: it.

We returned to startex to do SSH plus toss the medicine ball :large_green_circle: in a counter-clockwise fashion. Pax loved :heart: it.

Then we let our heart rates come down. Constant Movement (TM) completed. We run :runner: to love :heart: circles :large_green_circle:.

Fin.

MOLESKINE:

I honestly was in a terrible mood on Sunday, feeling very de-energized and burned out. This post really inspired my day so thank you for that PAX.

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The Nursery

AO: 1stf
Q: Focker
PAX: Pole Dancer, Grape, Oatmeal, Pep, Tim the Toolman, sooner, Works for a Guy, Young and Restless
FNGs: None
COUNT: 9
CONDITIONS: dry and chilly

WARMUP: various stretches and short mosey

THE THANG: Tabata “6”s
50 seconds on
10 seconds off
6 minutes total per round (3 sets of each exercise)

Round 1: drop squats and merkins
RUN
Round 2: IYTs and monkey humpers
RUN
Round 3: dive bombers merkins and bird dogs
RUN
Round 4: burpees and flutters
Run hill

Mary

MOLESKINE: thanks everyone for coming out to #thenursery for its first and maybe only workout. Charlie loved meeting everyone. Special shout out to Tim the Toolman for homemade kolaches.

ANNOUNCEMENTS: NA

COT: NA

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A Day of Celebrations

AO: bomber
Q: Firefox , Pole Dancer
PAX: Vector, Black Lung, Tim the Toolman, CubCadet, DintyMoore, Puzzlah, Pep, Poppa Lock
FNGs: None
COUNT: 10
CONDITIONS: Arctic

WARMUP: Pole Dancer led us in some active warm-ups:
– 50 SSH
– A skips
– B skips
– Zombie walks

THE THANG: Pole Dancer and YHC could not decide which Feb. 21 national day to celebrate; so, we celebrated all of them.

Thang 1: Sticky Buns Day
To celebrate National Sticky Buns Day, YHC had us do a bit of leg and bun work. PAX did the following circuit as many times as they could within our allotted celebration time. Everyone finished 2, some were about done with their 3rd when we called time.
– Iron Mikes (20x/side)
– Bulgarian Split Squats (20x/side)
– Jump Squats (20x)
– Raised Alabama Prom Dates (20x, with feet elevated on a bench)
– Bear crawl around the circle behind McCabe

Thang 2: Grain-Free Day
To celebrate National Grain-Free Day, Pole Dancer had us do a number of exercises that looked familiar but were ultimately worse. After each set, we ran a bernie around the circle
– Navy Seal Burpees (merkin, knee tuck, merkin, knee tuck, merkin) – 25x (but many shortened to 20 because, wtf)
– Deep Squat Star Jumps – 25x
– Something else, I forget

Thang 3: Caregiver’s Day
To celebrate National Caregiver’s Day, YHC had us partner up. First 1 PAX did sit-ups while the other held feet in a high plank position. We did this for 50s and then swapped. We did 2 rotations of this and then switched to Partner Decline Merkins. 1 PAX held the feet of the other who did merkins for 50s and then swapped. 50s is a long time, y’all.

Thang 4: Boiled Peanuts Day
Pole Dancer was unfamiliar with boiled peanuts and other things we eat here in the South (if we’re not allergic to peanuts). He led us in a number of Southern-themed exercises, with a short jog to the parking lot in-between.
– Carolina Dry Docks
– Alabama Prom Dates
– Hello Dolly’s
– Ragin’ Cajuns (elbow-to-opposite knee crunches)

MOLESKINE:
– Definitely was fun collaborating with Pole Dancer on this!
– Much discussion of the Tomb Raider-esque amalgamation of YHC and Pole Dancer. Vector called it pornography.
– So cold.
– If you want to do a Co-Q mash-up with another of our respected brethren, send me a DM! We’ve got a couple others lined up for the spring.

ANNOUNCEMENTS:
– Saturday Breakfast Q at Focker’s
– Game night next Friday
– Other things that are on the calendar

COT:
– Much gratitude

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A Walk

AO: the-knoll
Q: Pebbles
PAX: morning stār, Malibu, ÉtouffĂ©e, Stubs, Half Lyfe, Sooie
FNGs: None
COUNT: 7
CONDITIONS: 13 degrees

WARMUP: Ruck to pick up Malibu

THE THANG: Ruck for 2.5 miles while passing around 60lb sandbags.

MOLESKINE: YHC was smoked from late nights and sick kids. Great to enjoy a challenging ruck and good conversations. Loved seeing everyone want to take on extra weight.

ANNOUNCEMENTS:

COT:

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Snow Q, Get That Heart Rate Up

AO: greenmachine
Q: Hair Band
PAX: Betty Ford, Cowboy, Shania, Bear, Esposa
FNGs: None
COUNT: 6
CONDITIONS: cold and snowy

WARMUP:
Mosey a lap around the track
50 SSHs
High knees x 30 sec
Butt kicks x 30 sec

THE THANG:
30 lunges (15e)
10 burpee broad jumps
Run to next corner
Repeat until one lap is finished around the track

Jog a lap

50m Sprints with 30 secs of drop squats on a timer

Repeat Lunge, BpBJ, run lap

Mosey back to start-x

MOLESKINE:
On days like today a balance between leg soreness & staying warm had to be made. We warmed up and kept that heart rate high.

ANNOUNCEMENTS:
– Night Moves Thursday March 6th, check SalPal post in main channel
– AOQ Grow School, Sat March 22nd tel:0600-0800
– Spring Fling by Natural Ice – CBO in early April

COT:
‱ prayers for general family health and wellness, for the new fathers in the group (shout out to Bear for his 1mo old), safe travels to Shania as he flies to Canada today

Thanks for having me out to Q today! Always a pleasure to spend time at the machine

Rock On,

Hair Band